A widow’s hump or hunch with the medical term kyphosis is a visible curvature of the upper back. Today, it affects people of all ages, but is most common in postmenopausal women. We will advise you on some simple movements that can help you prevent this undesirable condition.
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The causes of the widow’s hump are varied, most often a combination of genetic factors and lifestyle habits. However, genetics alone does not determine this condition, it is only a predisposition that may, based on other factors, promote the development of this curvature. Poor posture, e.g. when sitting at a computer, doing office work or using other electronic devices excessively, has a direct impact on the development of kyphosis. The curvature is caused by weakening of the muscles, which can lead to the accumulation of subcutaneous fat due to overloading in the area between the thoracic and cervical spine. Hormonal changes in post-menopausal women may also lead to the development of a widow’s hump, as bone density decreases due to osteoporosis. It is not only an aesthetic problem, but it also brings a number of health complications, especially pain in the upper spine, which can be very intense. As a result of hyperkyphosis, the body’s centre of gravity shifts significantly forward, which also leads to a visible reduction in body height. In addition, kyphosis can reduce lung function and make breathing difficult.
Below, we’ll remind you of a few simple movements that we forget about during the day that help promote a healthier cervical spine:
1. Bow deeply several times during the day. Deep bending relieves both the intervertebral discs and the joints. The muscles that hold the spine together can stretch and relax.
2. Several times a day, slowly move the cervical spine in all directions. For example, when working sedentarily with a computer, the cervical spine is always in the same tension and strain, which overloads and exhausts it. By moving the cervical spine smoothly and slowly in different directions, you help the cervical muscles change tension while maintaining neck mobility.
3. Carefully rotate the chest. The rotation is composed of simple movements such as bowing, bending, bending to relax the thoracic spine. A stiff thoracic spine does not perform its proper function and transfers the load to the neck.
4. Support your hands. Use hand rests. These will help you engage your chest and neck muscles so that the cervical spine can be beautifully relaxed and upright.
